CrossFit Roselle – Masters/Beginners
Warm-up
Row 500m – Gentle Pace (No Measure)
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Crossfit Warmup – 1 round (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute Partner AMRAP
50 Ball Slam
50 Barbell Shovel
50 Parallette Jump Over
Shovel demo: https://www.youtube.com/watch?v=gXNQS9JVI20